A,
For time:
30 Pull-ups
50 Devil Press, 15/10kg
150 Double Unders
Goal: Sub 10 min

B,
3 rounds for quality of:
10 Rower Seat Rollouts
10 Rower Pikes
Double Kettlebell Front Rack Carry, pick load, 15m
Double Kettlebell Front Rack Carry- heavy

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) shoulder press 3x5
2) Rive ja työntö (3+2)x 60%, (3+2)x65%, 5x(2+1)x70%, 2x(2+1)x80%
3) allemeno 4x2x50%
4a) TK 3x3x85%
4b) GHD-vatsat 3x15
4c) korkea boxihyppy esiponnistuksella 3x5

”Seinäpallokyykky”

Kauanko pysyt seinäkyykyssä 20lbs pallon kera? Palloa pidetään käsissä leuan alla maljakyykyn tapaan. Pallo voi olla slam tai medball.

5 sets of
Pause Front Squat (2 sec) + Front Squat
Go every 2 minute, 80-85% of Your recent 1RM

A: Snatch 8x3@light weight
B: Deadlift 5rm
C: DB FC Lunge walk 3x16steps

For Time with partner

1 mile row
90 box jump overs (24/20)
80 Kettlebell swings (24/16kg
70 burpees
60 wall ball (9/6kg)
50 Plate Overhead Lunges (15/10kg)
40 Toes To bar
30 Kettlebell Snatches (24/16kg)
20 Pullups
1 mile row

THE PROGRM WOD. Cluster Jungle

“Cluster Jungle”
10 Rounds for time:
10/7 cal Echo bike
7 Power cluster 45/30kg

Make sure to push the pace from the beginning and fight for a good score. Can you finish under 10 minutes?

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

AMRAP 8

30 GHDSU
50 Calorie Echo Bike
30 GHDSU
Max Calories Echo Bike

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt